Z3 Z4 long

• Cycling
• 1h 30mTime
• 111Stress
• 0.86Intensity
• 25Popularity

About this workout

This workout features a classic threshold main set of 3 × 5 min at 103% FTP, pushing your limits while honing the sustainable power needed for weekly group rides and time trials. It's perfect for building that FTP-defining strength without overcooking, making it a smart choice for those looking to boost their Z4 training.

Workout structure

• 10 min @ 25-75% (25-75w)
• 30 sec @ 95% (95w) 95 rpm
• 30 sec @ 50% (50w) 85 rpm
• 30 sec @ 105% (105w) 105 rpm
• 30 sec @ 50% (50w) 85 rpm
• 30 sec @ 115% (115w) 115 rpm
• 30 sec @ 50% (50w) 85 rpm
• 2 min @ 50% (50w) 85 rpm
• 3X
  • 5 min @ 103% (103w) 90 rpm
  • 2 min @ 65% (65w) 85 rpm
  • 1 min @ 115% (115w) 105 rpm
  • 2 min @ 65% (65w) 85 rpm
• 5 min @ 103% (103w) 90 rpm
• 2 min @ 65% (65w) 85 rpm
• 1 min @ 115% (115w) 105 rpm
• 2 min @ 50% (50w) 85 rpm
• 15 min @ 85% (85w) 100 rpm
• 3 min @ 55% (55w) 70 rpm
• 15 min @ 85% (85w) 100 rpm
• 2 min @ 50-25% (50-25w) 70 rpm